Potato salad vs Amaranth leaves
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Amaranth leaves, raw is higher in more vitamins & minerals
Calories (kcal)
Potato salad 143
Amaranth leaves 23
Protein (g)
Potato salad 2.68
Amaranth leaves 2.46
Carbs (g)
Potato salad 11.2
Amaranth leaves 4.02
Fat (g)
Potato salad 8.20
Amaranth leaves 0.330
Fiber (g)
Potato salad 1.30
Amaranth leaves —
Quick answers
Which has more protein?
Potato salad, home-prepared — 2.68g vs 2.46g per 100g.
Which has fewer calories?
Amaranth leaves, raw — 23 vs 143 kcal per 100g.
Which is more nutrient-dense?
Amaranth leaves, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Potato salad | Amaranth leaves | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 143 kcal | 23 kcal | +522% |
| Macronutrients | |||
| Water | 76.0 g | 91.7 g | -17% |
| Protein | 2.68 g | 2.46 g | +9% |
| Total lipid (fat) | 8.20 g | 0.330 g | +2385% |
| Carbohydrate, by difference | 11.2 g | 4.02 g | +178% |
| Fiber, total dietary | 1.30 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.43 g | 0.091 g | +1470% |
| Fatty acids, total monounsaturated | 2.48 g | 0.076 g | +3163% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 68.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 10.0 mg | 43.3 mg | -77% |
| Thiamin (Vitamin B1) | 0.077 mg | 0.027 mg | +185% |
| Riboflavin (Vitamin B2) | 0.060 mg | 0.158 mg | -62% |
| Niacin (Vitamin B3) | 0.890 mg | 0.658 mg | +35% |
| Pantothenic acid (Vitamin B5) | 0.534 mg | 0.064 mg | +734% |
| Vitamin B-6 — Pyridoxine | 0.141 mg | 0.192 mg | -27% |
| Biotin (Vitamin B7) | 7.00 ug | 85.0 ug | -92% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 32.0 ug | 146 ug | -78% |
| Carotene, beta | 36.0 ug | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 19.0 mg | 215 mg | -91% |
| Iron, Fe | 0.650 mg | 2.32 mg | -72% |
| Magnesium, Mg | 15.0 mg | 55.0 mg | -73% |
| Phosphorus, P | 52.0 mg | 50.0 mg | +4% |
| Potassium, K | 254 mg | 611 mg | -58% |
| Sodium, Na | 529 mg | 20.0 mg | +2545% |
| Zinc, Zn | 0.310 mg | 0.900 mg | -66% |
| Copper, Cu | 0.118 mg | 0.162 mg | -27% |
| Manganese, Mn | 0.101 mg | 0.885 mg | -89% |
| Selenium, Se | 4.10 ug | 0.900 ug | +356% |
| Other Nutrients | |||
| Energy | 598 kj | 97.0 kj | +516% |
| Ash | 1.95 g | 1.50 g | +30% |
| Folic acid (Vitamin B9 — synthetic) | 7.00 ug | 85.0 ug | -92% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 7.00 ug | 85.0 ug | -92% |
| Retinol | 29.0 ug | 0 ug | |
| Vitamin A, IU | 157 IU | 2917 IU | -95% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | — | 1140 ug | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.011 g | — | |
| SFA 14:0 (Myristic acid) | 0.013 g | 0.001 g | +1200% |
| SFA 16:0 (Palmitic acid) | 1.03 g | 0.073 g | +1316% |
| SFA 18:0 (Stearic acid) | 0.370 g | 0.012 g | +2983% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.054 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.42 g | 0.076 g | +3082% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.009 g | — | |
| Fatty acids, total polyunsaturated | 3.74 g | 0.147 g | +2442% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 3.35 g | 0.145 g | +2207% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.370 g | 0.002 g | +18400% |
| Tryptophan (EAA) | 0.042 g | 0.031 g | +35% |
| Threonine (EAA) | 0.116 g | 0.099 g | +17% |
| Isoleucine (EAA, BCAA) | 0.141 g | 0.119 g | +18% |
| Leucine (EAA, BCAA) | 0.202 g | 0.195 g | +4% |
| Lysine (EAA) | 0.171 g | 0.127 g | +35% |
| Methionine (EAA) | 0.066 g | 0.036 g | +83% |
| Cystine (conditionally essential) | 0.051 g | 0.029 g | +76% |
| Phenylalanine (EAA) | 0.135 g | 0.133 g | +2% |
| Tyrosine (conditionally essential) | 0.104 g | 0.080 g | +30% |
| Valine (EAA, BCAA) | 0.172 g | 0.137 g | +26% |
| Arginine (conditionally essential) | 0.152 g | 0.121 g | +26% |
| Histidine (EAA) | 0.062 g | 0.052 g | +19% |
| Alanine | 0.124 g | 0.139 g | -11% |
| Aspartic acid | 0.425 g | 0.229 g | +86% |
| Glutamic acid | 0.387 g | 0.292 g | +33% |
| Glycine (conditionally essential) | 0.086 g | 0.132 g | -35% |
| Proline (conditionally essential) | 0.102 g | 0.121 g | -16% |
| Serine | 0.164 g | 0.111 g | +48% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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